9 stress relief strategies to help you relax and loosen up!

We may earn money or products from the companies mentioned in this post. If I were to ask you right now, “What are you currently working on?” you’re most likely going to start ticking off on your fingers (and maybe toes) a long list of all the projects you’re currently working on, including those you “intend” to start working on.

Link: 9 stress relief strategies to help you relax and loosen up!
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10 Fool-Proof Steps To Help You Kick Your Sugar Cravings (For Good!)

Most people are well aware that sugar is bad. When people talk to me about sugar and I tell them they need to get it out of their lives, they usually have at least one of these things holding them back:1. They don’t know how bad sugar really is2. They don’t think they consume very much sugar3….

Link: 10 Fool-Proof Steps To Help You Kick Your Sugar Cravings (For Good!)
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Simple practical tips to maintain good health at workplace

It is all-important to maintain good health in the workplace, particularly when you start back to work after lockdown.

Lockdown in the UK is drawing close to the end. Most of us are ready to go to the office or to work in the near future.

Office worker looking at his laptop

We were all able to care for ourselves by staying at home.

How to maintain good health at workplace?

You can find some simple practical tips to maintain good health in the workplace.

(1) Begin the day with a healthy breakfast

Start a busy day with a satisfying breakfast that will liven you up until midday. In addition to keeping you energized.

It can also help you resist the urge for sugar or caffeine. Thus, you may maintain good health in the workplace by starting the day with a healthy breakfast.

Healthy habits that we always neglect

(2) Stop munching on the table

The snacks your caring colleagues give you can add hundreds of calories.

So be cautious and keep control over what you eat. It can leave you with undesirable weight gain if you become accustomed to having a snack every day at the office.

Sweet snacks can give you a burst of instant energy, but it makes you tempted to crave.

We are all in favour of casual treats, there are a lot of healthier food choices available.

Choose healthy alternatives, such as cereal bars, protein bars or healthy smoothies, that will allow you to feel satisfied.

(3) Drink water in sufficient quantity

You can easily forget to drink plenty of water while working in busy surroundings.

It is important to drink enough water to hydrate yourself.

Dehydration may cause adverse effects, including drowsiness and laziness. Drinking between six and eight glasses of water every day is always a good idea for an adult. The consumption of fresh and juicy fruit is a great way to combat dehydration.

(4) Be active through exercises

If you have time for a morning workout, do a minimum of  15 minutes per day to stay fit.

If you can’t have time to exercise before going to work, try walking to work if you live closer to the workplace.

Try to park your car further and walk to work can help burn a couple of calories.

It can be a good idea to use the stairwell in the office instead of the elevator. This is a simple activity which can help you maintain good health at workplace.

(5) Go for a healthy lunch at work

Healthy lunch

Eating a healthy meal is a significant part of a balanced diet. In addition, eating reasonable servings is a big part of your health.

Planning your lunch is the most important thing when you work at the office. Focus on a balance of protein, carbohydrates, healthy fats and all sorts vegetables.

You can save money by bringing home made healthy lunch to work. Most canteen products are often high in salt and saturated fat.

(6) Limit the amount of caffeine you consume

Many office workers can have difficulty spending their working day without drinking coffee many times.

Try to limit your caffeine intake to one cup of coffee every morning..

The coffee you prefer may also be beneficial to your health. At the same time, caffeine is not good for everyone. This can affect every person in a different manner. Some people may experience energy drops or dizziness when they overuse caffeine.

You may be able to maintain good health in the workplace by limiting the amount of caffeine you drink.

(7) Stick to the rules of hygiene

Hygiene helps you stay healthy.

You can take the necessary steps in the workplace to maintain your health.

Store a hand sanitizer bottle at your desk at all times. In this way, you are prepared to face situations that involve coughing or sneezing, Use hand sanitizer to feel free of germs.

Wipe your desk and keyboards with antibacterial wipes prior to the beginning of the day. This activity will ensure maintain good health at workplace.

(8) Understand how to deal with stress

Most of us have a busy life, which can be a normal working life.

Daily management of multiple roles and responsibilities can wear us down.

Difficulty in meeting deadlines, working long hours or supervising a job may increase your stress level.

But we can deal with stress easier by understanding how to cope with stress.

This can include spending time with family friends, relatives, reading books watching movies  and going to the gym.

A better way to cope with stress is to keep doing the pleasurable things you love the most.

(9) Take holidays to ease stress

In my opinion, it is good for your health to escape for a long vacation that may help you relieve your stress level.

Vacations are an important part of staying healthy at work.

Most workers want to relax after working hard to meet the deadline.

Going for a holiday may help reduce stress and get your mind off work. Simply maintain good health at work place by going holiday is good for your well-being.


Keeping fit is a lot of work. Good health and physical fitness cannot be achieved in matters of days.

It is therefore important to make certain habits part of your daily routine.

This will require ongoing commitment and discipline. but there are a lot of benefits to be gained in the area of mental and physical well-being.

There is no doubt if you can include the above tips in your daily life-style routine will certainly change to fill your life. Also it will help to maintain good health in the workplace.

How to get motivated to workout in the morning?
keep the motivation to engage in workouts

Most people struggle to get motivated to workout in the morning

Staying motivated to do exercises is very important for your healthy lifestyle.

Most people who are determined to achieve their fitness goals fail due to lack of motivation.

Motivation is the passion to do something energetic. People start to lose drive easily when things do not go according to the plan.

When we are fed up with trying hard enough, we find excuses to avoid that commitment.

In this post, you will find motivational tips on how to keep the motivation to engage in workouts.

When you fail to stay motivated to participate in workouts, you can try to find the answers to the following questions.

(1) What happened to my motivation?

(2) How can I keep feeling like I’m doing things long enough to reach my fitness motivation?

(3) What can I do to motivate myself?

My short answer is that it is not. Don’t be scared, though! Because that doesn’t mean you won’t meet your goals.

It just means that we need to change our mentality, away from the idea that you need to be constantly motivated..  

Despite my active life in electrical engineering, I also try to focus my life on health and fitness. But I can tell you that I definitely do not keep my workout motivation all day.

It is common for most to begin their day without any motivation whatsoever. You don’t have to worry about that.

Can you think of things you like to do regularly with a fully motivated mind?

No matter how much we love to be active, there are days when we are simply not motivated to be active. It’s not that big of a deal. We’re all dealing with the same problem. You’re not the only ones.

This is how I keep the motivation to engage in workouts

(1)Stay committed to keep the motivation

I know that sounds a bit difficult to believe. Quite simply, this is exceptionally the most successful people to do to reach their goals.

When you keep motivating the plans always consider the bright side of it.

When you make that decision, no matter how you feel, you regain your power.

You may not have control over your feelings, but you may have control over the outcome of your motivation.

You have the absolute power to fight through your feelings and practice those days in which you feel completely disengaged.

This level of consistency is the key to its success. Your success will usually depend on the ongoing activity level.

(2) Think about the positive aspect of  being motivated

Think of the bright side. What does this have to do with you and everybody else?

How is that going to contribute to the way I live?

Does that change anything?

It’s about doing more, thinking bigger.

(3) Remain positive throughout your workout

Positive thinking requires that you take positive measures, and assertive statements will help you do the best you can..

Be responsible for your thoughts, feelings and actions. Positivity will help you make decisions that contribute to fulfilment.

Let’s hope that by following the above training motivational tips you can make a difference in your lifestyle.

How to eat more vegetables daily?

How to eat more vegetables daily? These are the dreaded questions asked by those who believe in a healthier lifestyle.

Consume more vegetables makes us healthier.

Right now we have such a wide variety of vegetables available.

We now know that vegetables contribute to nutrition.

They are enriched with vitamins, minerals and even proteins. 

eat more vegetables daily

Eating vegetables helps to lose weight, since it is low in calories and sugar.

However, When we have lunch or dinner many of us restrict  vegetable intake to just one portion.

The best way to to eat more vegetables daily is to change the way you think about food.

The following are great ideas for the inclusion of vegetables in your diet in an effective way. Eventually these ideas will ultimately help you to add more vegetables to your diet. You can find how eating vegetables leads to a healthy life by reading my blog post Maintaining a Healthy Lifestyle – Tips

(1) Try your breakfast omelette with vegetables

Omelets are a practical and flexible way to add vegetables to your meal plan.

Start your day with the addition of vegetables to an omelet or scrambled eggs.

 Vegetables like peppers, spinach, tomatoes, mushrooms, onions and are perfect for making an omelette.

(2) Add more vegetables to your diet with soup

Soups are a great way to have multiple portions of vegetables at the same time.

A perfect way to improve your intake of fibre, vitamins and minerals is to add even a few extra vegetables, including broccoli, to soups. You

(3) Make smoothies healthier with vegetables

A smoothie is a drink based on raw fruits or vegetables that can be prepared, usually with the help of a mixer.

A smoothie full of vitamins is an excellent way to start the day. Prepare your delicious, nourishing smoothies by adding vegetables to them.

(4) Enjoy a salad with your meal

Eating salad is a much more practical way to add several servings of vegetables.

At nearly all restaurants, green salads are on the menu. Green salads form part of the menu of almost all restaurants. 

Pre-washed salad greens, lettuce, carrots, tomato or other vegetables, and a bottle of light salad dressing are the main ingredients of a green salad.

Finally, these ideals will assist you to consume more vegetables.

How to eat healthy while staying in a hotel?
Healthy diet during holidays

Do you struggle to eat healthy while staying in a hotel? In this post you can learn some tips about How to eat healthy while staying in a hotel.

Holidays are a tough time to follow your healthy diet and also these are the best times to celebrate and have fun.

During holidays, you must do your best to balance your diet and enjoy a holiday with family and friends.

First of all, focus more on maintaining your weight instead of losing weight during vacations.

Everyone desires to enjoy the vacation as much as possible. So, if you want to follow healthy eating during the holidays, better plan in advance.

Here are some Tips for eating healthy while traveling.

(1) Look for restaurants with healthy options

The key to healthy eating in restaurants is to plan beforehand. Select the restaurants you know have tasty and healthy choices.

Take a look at the menu beforehand and identify which dishes fit your health goals.

(2) Add healthy options to your plate

The best practice is to fill your plate with healthy choices available. You can start with veggies to curb appetite. Selecting fruits, veggies and protein are the best choice you can make. It is also worth eating soup before the main meal.

Having broth soup is poor in calories and very nutritious. Ask for a large bowl before eating the main course when you are at the restaurant.

(3) Maintain a healthy diet with portion size

Everybody loves to eat outdoors. The biggest challenges we can face in restaurants, particularly when on a healthy diet are portion size. Everyone wants their money’s worth of food. So you may need to establish a rule for yourself about portion sizes.

(4) Give up eating when you’re full

Stop eating when you are comfortably satisfied and pack a portion of your meal as leftovers.

Be aware that eating too much free food such as bread or chips may add calories without filling you.

(5) Take a seat further from the buffet or food table

If you eat next to the buffet, or from the table in the restaurant, you’re more likely to come back for a second serving or maybe even a third.

You may avoid this temptation by sitting further away from the buffet or food table.

So fill up your plate once and then distance yourself from the buffet area.

(6) Avoid or limit alcohol

When you begin dinner at the restaurant, it is best to begin your meal with a soup..

Do not start drinking alcoholic beverages without eating food.

If you enjoy a glass of alcohol, take it along with food.

Alcohol boosts your appetite and reduces your ability to control how much food you eat.

Therefore, alcohol will make you overeat can increase your weight.

(7) Be sure to carry a healthy snack bar

When we eat on the move, we tend to require something quick and practical.

Thankfully, there are tons of options that are easy and nutritious too.

Bring protein-enriched snacks with you, so you have a healthy option with you whenever hunger hits.


Keep in mind that balance and moderation are the key to maintain your healthy diet plan. Do not let unhealthy eating or food choices deter you. You can go back in the right direction using these tips at your next meal or snack.

On holidays, we all eat too much, drink too much and eat junk food as well.

You probably do not lose weight and may gain a bit. It’s all about the number. Hopefully you can keep yourself healthy by reading this Tips for eating healthy while traveling.

10 ways to lead a good, happy life
happy life

Everyone wants to lead a good happy life. Keeping your self healthy by look after yourself will definitely make you healthy and happy.

In this post i am writing about 10 simple ways which you can do to keep you healthy.

(1) Drink plenty more water

For the most part, we do not drink enough water each day. Water accounts for 60% of our body. Water is key to removing toxic waste from our bodies.

Our body lose water through sweating, urination, breathing and bowel movements. It is recommended to have at least 1.5 litres of water everyday.

(2) Doing Exercise can lead a good happy life

Doing workouts are vital in your life to keep yourself in shape. Workouts don’t need to be hard. Create a practice routine for yourself.

Activities refresh your mind. It also helps to eliminate any poisons from your body another benefit of exercise is to reduce the risk of disease and improve your muscle power. You may become more active through exercise.

(3) Have a good night’s sleep

When there is no time to rest, there is a temptation to eat more. Even if you’re not starving, the body wants more food. As a result, this behaviour increases in body weight since it is important to get enough sleep about 6 to 8 hours a day.

(4) Eat healthy

When it comes to eating healthily, it means eating more fruits and vegetables, as well as more protein-enriched snacks. Eating a variety of wholesome foods can create a solid shield against bacteria. This has also enhanced our immune system and you should avoid sweet snacks and cakes.

(5) Love yourself to lead a good happy life

Love for yourself is greater than all love. When you live yourself, you tend to be thankful for that which you are blessed. It gives you so much happiness. This develops a happy and positive state of mind which also helps to increase productivity and effectiveness in life.

(6) Get a better posture

You can practice yoga to improve your posture. A good posture enhances your breathing and increases your oxygen supply.. Full breathing is where our lungs are fully filled by stretching our abdomen and minimizing the movement of our shoulders. It also makes you seem attractive and very certain of yourself.

(7) Keep yourself active to lead a good happy life

As most homes have stairs, it is worthwhile to enjoy them. The use of a stairway instead of an elevator is a simple physical activity you can do in your daily life. It strengthens your feet and also helps your heart. By keeping you active, you can enjoy a healthy lifestyle that you have always desired.

(8) Keep track of your physical activity through fitness tracking

If you are busy, it is not possible to manually monitor your fitness activities on a daily basis. But you can track your activity by tracking your fitness level. You can see the amount of steps and burn calories each day.

(9) Have a bit of sunlight if possible

Natural sunlight makes your body produce vitamin D.

The human body must be exposed to sunlight during the day is essential to your well-being.

(10) Do things that give you extra sweat

Regular exercise can be a way to maintain a healthy way of life. Whether running or walking, strive to sweat somehow.

The body always tries to keep toxins and works to remove them when they find their way inside.

Five Habits That Stand In The Way Of Weight Loss
Five habits that stand in the way of weight loss

Weight loss to stay healthy is everybody’s dream these days. A lot of people think about eating less and fasting will help with weight loss.

But it is not so easy to lose weight in control of what you can eat. The major step you need to know about weight loss, your body needs to burn more calories than you eat.

You may need to set up a dedicated daily time to achieve your weight loss objectives. All this involves making a commitment and keeping yourself motivated to stick to your weight loss program routine.  

Here are 5 things you do not manage to do to get you on the path to healthy weight loss.

(1) Fail to change your lifestyle to achieve weight loss

If you made a decision to lose weight, you should be prepared to change the way you live.

It’s not about changing your lifestyle for weeks, it’s about embracing new healthy habits and following it regularly with a motivated mind.

(2) Not allocating time for physical exercises

You may have a morning routine and perhaps not enough time to do physical exercises.

The time has come to give up the unhealthy routine. You may have to wake up early to make your daily morning routines. Rising early will give you extra time for a little exercise.

Read my previous post on How to wake up early to find something useful.

Spend your free time concentrating your weight loss program. Perhaps you’ll have to set new rules.

You may limit how much time you need to watch television or how much time you work at the computer. You should watch your physical movements throughout the day.

If you don’t move much, prepare to be physically active all day long. It is a matter of burning calories before the next meal.

(3) Stop buying junk and sugar products

Avoid storing sweetened snacks and junk food is essential to keep you in control of what you can eat in order to lose weight.

Regardless of how committed to your weight loss program, stockpiling unhealthy food in your home can affect your motivation.

You may be enticed to eat junk food if it is within reach. It is therefore important that you set up your environment to sustain it to achieve your goals.

(4) Fail to exercise for weight loss

If you are not exercising regularly enough, losing weight is difficult. You do not need to go to the gym and do hours of practice.

You just have to establish a workout program for daily exercise that can do comfortably at home.

Daily exercise to lose weight is not a comprehensive training, which can make you tired.

It’s about continuing the type of exercise you like and continuing to do it for the long haul.

Would you like to know how you can keep the motivation for exercise?

Check out my previous blog on Workout Motivation Tips for helpful tips that can help you stay motivated.

(5) Fail to follow healthy eating habits

If you exercise regularly for weight loss, you should also think about changing your eating habits.

Changing your diet is another important step that you should take in order to achieve your goal.

In this way, you can benefit from long-lasting weight loss.

Therefore, begin to choose healthier food choices and get rid of unhealthy junk food.


I hope that by following these steps, you will maintain a healthy weight for a better lifestyle.

I never recommend pills to lose weight that may damage your body and always recommend to consult your doctor before doing a strenuous workout.

Wish you good health for a better life.

The good habits of successful people you should know
The good habits of successful people you should know

Have you ever considered the habits of successful people who do well? And what did they do differently for success? 

Successful individuals who have reached their goals in their lives have a few amazing habits that others do not follow.

I write about five good habits of successful people who achieve their ambitious goals with determination.

(1) They are working toward positive mindsets

One of the interesting habits of successful people is the manner in which they cling to their mentality.

People who have achieved success in life always live in a positive mindset.

For most of us, I understand the impossibility of being positive all the time.

When you have something planned, things did not turn out as you wish, you should not lose your positive state of mind.

Look on the bright side of everything.

Being positive about your life will do great things for you to succeed and improve your confidence.

Maintaining a positive mindset in turn will help you succeed in what you want to accomplish in your life.

(2) People who succeed never give up

For most people when they plan to do something, there may be setbacks or difficulties.

But most of us have been under a lot of stress when something doesn’t go our way.

These are the important habits that successful people around the world have done to achieve their goals.

And so eventually we tend to give up the plan to move to something else.

Successful people take it as a challenge to face any obstacle to their task  and move forward to win.

(3) Successful people try things never done before

Most of us are interested in doing a job that we know well. We don’t really want to do the work we don’t know a lot about.

We’ve been pushed back in terms of the fear of facing all the problems we might have.

The most successful people in the world are facing the extraordinary challenge

They actually did some amazing things that happen by trying new things in this world.

(4) Successful people never make a comparison

These days, more and more people are getting hooked on social media. They spend the majority of their time online with their phone or laptop.

This habit of social media makes comparison with others much easier.

Another habit of most successful people is that they are never compared to others and determine their own path to success in their lives.

People who have been successful in their lives set a goal for themselves. They strive to reach their goals in spite of obstacles.

(5) They Take Responsibility for Their Actions

People are sometimes afraid of being held accountable for their actions. They try to lay the blame on certain things when they want to achieve something never done before.

Most successful people are always willing to take responsibility and never try to make excuses if they fear the result of their actions.

Take responsibility for what it takes to grow as a successful person.

They become more confident in what they can accomplish and go on to win their life.

The above mentioned habits of successful people are very critical on their part for their success in their lives.

Why I want to be healthy? – My Personal Reasons

In this post, I write about my personal for why i want to be healthy.

Everyone wants to be in perfect health and do not want to see physicians or spend time in hospital.

During the illness period, we follow what doctors tell us about health and take care of ourselves until we are cured.

After emerging from the illnesses, we do not care about our health.

Most people love doing what they want with complete disregard for their health.

Examples of bad habits we follow include drinking too much alcohol, overeating, consuming too many sugary snacks, and smoking.

I understand that there is no easy way to get rid of certain habits.

But I think we should all be thinking about long-term health benefits that will enable us to enjoy the life we have now.

I am certain that staying in shape while enjoying life will be the best moment of my life.

In this article, I write about why I want to be healthy for the rest of my life. These are my personal reasons for staying in shape to enjoy the life I have.

(1) I want to be in a healthy mind

You can achieve good mental and physical health of your body if you look after yourself.

Feeling good and comfortable about yourself is another way of saying being healthy. That will enhance your self-confidence and self-esteem.

(2) Prevention is better than cure

With the saying “Prevention is better than cure”, you must always take care of your health to avoid getting sick.

By doing this, you do not have to worry about your health and avoid getting risky medical treatment in unfortunate circumstances.

Maintaining good health is the most effective way to prevent you from seeking medical attention.

So I want to be in good health most of the time because I’m afraid to face a medical problem if I’m ill.

This is one of the reasons that motivated me to take care of myself through healthy habits.

(3) I just want to do things I like

Everybody likes to do whatever they like most. Growing old should not be an obstacle to keep them from doing things they love.

If we take charge of ourselves will benefit of continuing the activity that we love most.

It’s another reason why I want to be healthy. Because unless I’m in shape, I can’t do the things I want.

(4) I wish I could play with the kids and the grandchildren

I wish to remain healthy for the well-being of my family. I have a wife and daughter want to look after them. I used to play with my daughter for her happiness.

I don’t think that’s enough for this lifetime. I desire to see my daughter settle down in her life and I also want to play with the grandchildren.

This is one of the reasons I want to be healthy, because if I take care of my health, maybe it will be possible to play with my grandchildren.

(5) I want to be healthy and live painlessly

If you have a little time in the morning, use this time to perform exercises.

Being active and maintaining a steady workout will make your body strong and healthy.

Maintain fitness by reducing the risk of chronic pain as you get older. Regular training builds up the bones, which can eliminate arthritis.

Streching exercise can give your body flexibility. In turn, it may prevent misleading harm and sprains.

I don’t want to suffer from chronic pain in my old age. Thus, I want to be healthy by doing regular workouts to enjoy life without pain.

(6) I want to be healthy to travel around the world

I want to be healthy and enjoy the wonders of the world. I love travelling all over the world, even as an old man.

I want to be mobile and walk, ride a bicycle or do anything without any help when I’m old.

By keeping yourself healthy, you can accomplish everything you want in this life.

(7) I want to feel youthful and energized

When you were young, it’s easier to do a tough job without any problems. When you get older, it’s harder for your body to work hard.

Having an active lifestyle and a healthy diet keeps you moving, feeling energetic and youthful, no matter the age.

(8) I want to get rid of disease and medical issues

When we begin to ignore our health, it can lead to severe health problems as we become older.

Caring for yourself from a young age can help you live without serious diseases such as diabetes and heart problems.

Looking after yourself constantly will certainly give you a better quality of life.

(9) I do not wish to face high medical expenses

If you are in good health then you are less likely to need to go to the hospital or see the physician.

This allows you to save on long-term medical bills.

How we live today can affect how we enjoy your life more years down the road.


The ones listed above are my personal reason for wanting to be in good health.

In my view, you should look to the future of your life and your family life.

Think about who will look after your family and children if you are sick.

I hope that by reading this post about my point of view, you will not hesitate to give up your bad habits that are not good for your health.

Why do you want to keep you healthy?

If you have any other reasons besides mine, please feel free to share them with me.

If you can write a post on that, I can post a link to my blog.

Benefits of yoga – 10 amazing benefits for the body
Amazing benefits of yoga

The benefits of yoga may be innumerable. Over the years, people have come across a number of health benefits related to yoga.

Yoga is a practice that involves mental and physical activity that is primarily followed by most activists for hundreds of years.

Yoga is not only a matter of burning calories and building muscles, it is a form of exercise that involves body and spirit.

What are the benefits of yoga?

In this post you can read about 10 awesome benefits of yoga.


Yoga is composed of many breathing exercises that are supposed to enhance lung function. Performing yoga exercises over time can cure respiratory problems. This also increases the ability of your lungs.


Relaxing yoga sessions regulate the blood in your entire body. When you perform yoga exercise like standing with your hand, blood from the lower body rushed into your heart. The heart can then pump out the circulation in all parts of the body. So practicing yoga really helps to stimulate the bloodstream in the human body.


Getting a good quality sleep is one of the health benefits of yoga.

When you practice yoga regularly your body enters into regular sleep routine habits.
A relaxed body benefits from a more profound and peaceful rest. Yoga also contributes to bring down stress.


Have you ever wanted to touch your toes bent forward?

This can be achieved by practicing yoga on a regular basis. One of the major health benefits of yoga is the flexibility of your body. Doing yoga can increase your body’s flexibility.


Practicing yoga would help you explore another aspect of yourself. This would make you feel comfortable and help you take a positive approach to life.


Yoga helps maintain the vitality of your body while keeping it healthy. It motivates you toward a healthy diet and enhances the body’s metabolic system.


Yoga helps to reduce blood sugar and bad cholesterol. It helps to boosts good cholesterol. It promotes weight loss and enhances the body’s susceptibility to insulin.


Yoga brings health benefits to the muscles.

Yoga may help build weak muscles in the body. It assists in toning that prevents frequent tension of the muscles.


Working long hours in an office can cause pain in your spinal column and can make you feel exhausted. 

Performing yoga asanas might help you enhance your posture and also eliminate pain in your lower back and neck.


Boosting your immune system is another health benefits of yoga.

Yoga sessions benefit the immune system. Performing regular yoga exercises will increases your immune system to defend your body from the virus. Hence, Yoga offers good protection against ill health. 

How to loose weight as fast as possible?

(1) Eat a diet rich in fibre

If you want to lose weight as fast as possible, try to eat fibre-rich foods to reach your goal. Because eating foods with fibre makes you feel full, so it is ideal for weight loss.

The fibres are found in plant foods such as lentil, Bean, whole grain bread, rice, fruit and veg.

(2) Prepare your own meals

When you intend to lose weight, you always have to prepare your own food yourself.

Don’t rely on other people to cook your food. Because they do not have a clear understanding of your diet plan.

You should plan ahead for lunch and dinner on what low-calorie products are good for you.

(3) Do something more active to lose weight

You can keep the weight under control if you exercise at home regularly.

In addition to providing a lot of health benefits regular exercise can help burn extra calories that you can not do with your diet plan. Therefore, continue to exercise regularly for weight loss.

(4) You shouldn’t skip breakfast

Having a complete breakfast can give a kick start at the beginning of the day. A complete breakfast can provide you with all the nutrients you need for your body.

In fact, skipping breakfast does not help you lose weight. If you skip breakfast in the morning you may lose all the nutrients you require for your body that day.

This behaviour may make you feel hunger later in the day. As a result, you could be tempted to eat more snacks at the end of the day. These types of behaviours will contribute to weight gain.

Therefore, it is not a good idea to skip breakfast lose weight.

(5) Not to prohibit food

People may want to stop eating their favourite foods in order to lose weight.

However, this is not a good practice for weight loss. In return, you may be hungry for food, and you may be tempted to eat more than usual.

If you make the effort to manage your daily calorie intake, then you can eat your favourite meals.

(6) Eat on a regular basis

You have to make a fixed time to have breakfast, lunch and dinner every day.

Having meals at regular intervals will certainly help to burn calories at a very quick rate.

The advantage of having a fixed time meal is that you can get rid of the urge to eat between meals.

By reducing snacks between meals, you can, of course, on your way to achieve your goals.

(7) Try to reduce alcohol consumption

If you want to lose weight, you should stop drinking alcohol excessively.

A glass of wine may hold many calories as a chocolate bar.

If you are accustomed to drinking every day for local hours, this can certainly increase your weight gain.

Then don’t drink too much every day.

(8) Use a smaller platter

To avoid over-eating, try to have your foods in smaller portions.

You can use a small dish or bowl to eat food on a daily basis. Thus, you can control the amount of food you consume every day.

By controlling your eating patterns, you may be able to achieve a healthy weight quickly.

(9) Eat a great deal of fruits and vegetables

You need to eat plenty of fruits and vegetables to assist in your weight loss plan.

Fruits and veggies are very low in calories and rich in fibre. In addition, it has important vitamins and minerals.

So cut the meat in your meals and add more fruits and vegetables to lose weight.

You can see more information on how to eat veggies in my previous post here.

(10) No storage of junk food

You need to stop shopping for junk food like chocolate biscuits and cakes in the grocery store.

Even more so if you stop storing junk food at home. If you do this, you are inclined to eat more when you are hungry.

How to avoid childhood obesity?
How do we prevent childhood obesity?

Take action to avoid childhood obesity is very important.

Childhood obesity occurs when children greatly exceed their normal or healthy weight for their age and height.

You have no doubt heard that obesity in children is increasing.

Most adults gain weight based on lifestyle and genetic background. The same may be true of childhood obesity. 

Obesity is also a community-driven because it can interfere with the ability to make healthy choices.

People who have obesity at a younger age are more probable to become adult obesity. Obesity in adulthood may increase risk of heart disease and diabetes.

Have you ever been afraid that this trend will impact your children?

Take action to cut down your child’s risk with these 7 simple steps.

(1) Teach your children health habits to avoid childhood obesity

If you desire your children to grow up healthy without childhood obesity, support them with a healthy diet and encourage them to do more exercise and physical activity. 

In addition to teaching children healthy eating habits, it is interesting to cook nutritious meals for them and start making purchases for low-fat foods.

When shopping at the grocery store, take the kids with you and teach them about low-fat foods. It makes children aware of their healthy dietary choices based on their age.

Children should be made aware of the positive and negative effects of what they eat. Explain the types of fat building foods that should be avoided.

Convince them that this does not stop them from having fat food completely. Tell them that they may eat them occasionally, but do not do it like a regular habit.

By doing so, you can promise your children a healthy way of life that can last a lifetime.

(2) Serve child-friendly portions of food

Overeating can be a factor in childhood obesity, so make sure your children are consuming the right portions.

According to Bupa‘s health information, serving sizes, is set, for example. A typical child can have 1 portion of

  • 40g of cereal or 6 tablespoons
  • Two slices of bread
  • One bread roll
  • Five to six baby potatoes
  • 75g of uncooked rice or pasta

(3) Keep your kids engaged

Nowadays, most children stay indoors watching TV, playing console games and chatting with friends via mobile.

This practice involves a loss of time for physical activity.

NHS.UK suggest that children and young people between 5 and 18-year-olds should aim for a minimum average of 60 minutes of moderate daily physical activity during the week.

This physical activity can be running, walking, swimming, cycling and bone strengthening exercises like jumping rope.

To prevent childhood obesity at an earlier age keep them involved in physical activity is very important.

Children can get bored each time they go through the same exercise. So it’s a good idea to allow them to do various types of exercises to keep them engaged.

Most children will enjoy playing soccer, dancing, jumping rope, skating and many more.

(4) Serve a portion of nutrition-rich foods

Developing smart eating habits for children is of great importance. , Children must eat with a lot more nutrition required for a healthy lifestyle.

A balanced and healthy low-fat diet provides the food your children need.

This can help them become smart in their eating habits. Educate your children on the benefits of high-nutrient foods such as whole-grain, fruits and vegetables and lean meats.

(5) Never let kids watch TV as they eat

Most kids love to watch television while they eat. That causes them to eat too much without their consent.

According to an article on the NIH government website, television viewing habits by children have a negative impact on the weight of children.

Thus, if children watch TV longer every day without being physically active, they are more likely to gain extra weight.

So that’s a good practice to avoid watching television while eating.

(6) Never implement weight loss strategy for children to avoid childhood obesity

Research suggests that kids under no circumstances should go under any weight loss strategy.

Having a limited calorie diet can prevent children from obtaining mineral vitamins and energy each day that for good growth.

Thus instead of focusing on weight loss help your child develop into healthy eating habits.

Always speak to your paediatrician or family doctor before allowing your child to follow a weight loss program.

(7) Try to be an example for health habits

Kids usually adapt their behaviour to the behaviour of their parents. Therefore, we should be an example for them to follow all healthy habits.

So as a parent your responsibility to childhood obesity, stop making regular visits to fast foods with your children.

Try not to store any kind of junk food in the home, they may be tempted to eat whenever they are hungry.

Try to avoid eating sugar-rich calories and salty snacks in the presence of kids.

We hope that by following the advice provided above, we will be able to manage and control childhood obesity among children.

The Healthy Habits for Children -10 advice to read
Healthy habits for children

Teaching healthy habits for children is a responsibility of all parents.

Getting into a children’s health habit is most important for all children. As parents, we have a duty to educate our children about healthy habits.

Nowadays, children are very intelligent in learning routine habits if we teach them at a young age.

Making sure that our children learn about healthy habits is a good idea.

The education of healthy habits for Children is not complicated if you follow 10 advices in this post.

Develop some of these health habits among our children and they could well grow up to become healthy adults.

(1) Encourage kids to eat at all times

The best healthy habits for children is to try all kinds of food. This may include a variety of flavors, not just sugar, salt and fat-free foods.

In fact, a child may have to try several times before even starting to enjoy it, so it is wise not to abandon the initial try.

One practical way to encourage your children to try new foods is to congratulate them and let them know that they are healthier. You could need to do it even if they don’t like food at all.

(2) Encourage kids to eat fruit and vegetables

Encourage your kids to eat fruits and vegetables is best healthy habits for children.

As you shop with your children, let them choose new healthy foods and encourage them to try the sample at the deli counter.

Kids like colourful materials. Then use them for a purpose. Ask the kids to create a list of their favorite fruits and vegetables. Then you can request to sort by colours. Encourage them to consume fruits and vegetables with different colours each day.

(3) Grow vegetables at home so they can be eaten

Planting and growing veggies at home can motivate your kids to eat veggies. This is the most fun and exciting path to adopt kid’s health habits.

This is also a great way to educate your children on where food comes from.

In addition, let your children plant and water the vegetable you cultivate. As a result, most children tend to try vegetables that they have grown themselves. They might at least have a bite to eat.

(4) Ask your children to use a bottle of water

Children must learn about the health benefits of drinking water.

It is a respectable idea to buy a bottle of water and encourage to carry it when they are outside.

Give them water after a meal at all times. They can have a limited amount of juice, but do not drink sugary drinks.

Although the consumption of fruit juice provides a few nutrients to our body. It is not healthy habits for children to offer to drink juice in the majority of cases.

Most fruit juices have added sweeteners that are unhealthy for growing kids.

It is thus better to adopt them to get water whenever they are thirsty.

(5) Explain how important it is to have breakfast

Breakfast is an important food to start your day. Educate your kids on the importance of this.

Most families have an everyday breakfast with children. Kids used to ask for breakfast around every morning.

But when they grow up in their teens, they have a tendency to give up breakfast. It is not a good healthy habits for children to start the day in school with no breakfast.

(6) Teach children about table manners

Having a family dinner with children can help children learn the importance of the table manner. They may learn how to hold a knife and fork and how to talk while eating.

(7) Allow the kids to cook as you watch

Kids are more likely to become sophisticated and adventurous eaters if they know how to cook. Make them their own aprons and allow them to help with your cooking tasks.

It is a good healthy habits for children to allow them to cook meals they like once a week. You can also purchase a children’s recipe book to inspire them.

(8) Having fast foods on a regular basis is not a healthy habits for children

Nowadays, most children tend to watch TV while not physically active.

Most fast food restaurants to provide healthy options for children is encouraging.

But this is still not a good idea for families to become accustomed to eating fast foods regularly.

(9) Transform your kid into an active athlete

Teach them to regularly play sports such as badminton, netball or swimming.

Children can stay fit and have strong bones when they begin to exercise at a young age.

In return, should help attain a healthy weight and a healthy lifestyle.

(10) Stop spending time on television and game consoles

The majority of children prefer to watch TV and play with consoles. This way makes them lazy and lose motivation to take part in physical activity.

It is therefore important to encourage people to participate in physical activity at school or at home.

You can let your child bike, walk, skate or swim when they’re not in school to keep them involved.

I hope this post about healthy habits for children provides valuable advice to make our children with outstanding health habits.

Live better by giving up these habits

Live better by giving up these habits

Most wealthy individuals set a goal in their lives and work hard to live better. They try to use every minute of their lives to reach their goals with dedication.

Are you someone who doesn’t have an objective in mind and doesn’t care about yourself?

If your answer is yes, then you are wasting your time on that precious life you have.

Time never comes around. So it is wise to use whatever time we have in this life.

There are two things in this world that you can’t buy with money when he’s gone he’s gone for ever. It’s your life and your time.

Life is too short, we must not lose our time.

In this post, you can get ideas on how not to spend your time as you normally do.

Let’s hope that living a better life may be a dream come true if you abandon those habits from now on.

(1) Change To live better in the absence of the past

For many, it’s harder to forget the past. In our lives, we brought with us a priceless memory that we tend not to forget. Also sorrowful memories that we seem to relive.

If you can’t get advantages out of thinking about the past, then why waste time thinking about it?

Learning to let go of the past is an important part of your life today.

Now is the best time to learn from our past experience. You can create your own life by moving away from the past.

(2) Try to stay away from the phone when you wake up.

Most of us are obsessed with social media nowadays. Using social media is okay as long as you have set a goal for yourself every day.

It’s pointless to spend so long browsing your phone or watching television when you don’t have any goals in your life.

The next time you start browsing another person’s life profiles on Facebook, think about what I can do better to improve my lifestyle. Living a better life can be a possibility if you change things.

(3) Live better by stop making excuses

Excuses are a bad thing in your life. We should avoid them at any cost.

We use excuses, simply because we don’t want to commit to doing anything, perhaps we’re lazy enough to think about it or as a weapon to get out of awkward or difficult situations or something that scares and distresses us.

The time has come to recognize that you live your life as an excuse. Live better by stop making excuses.

From now on, get into the habit of stop making excuses and finding ways to familiarize yourself with your current life.

How often have you left an excuse to make your own life decisions?

(4) Quit playing comparison games to improve your life.

As we become addicted to social media mostly, it is easy to compare ourselves to other people.

You may discover your friend or family have achieved something you have not in your life yet. This may make you so upset and you may lose motivation in your life.

When we spend precious time fulfilling others, we lose time that we could invest in ourselves!

Don’t waste time comparing your life, remember that we all have our own paths into life.

Use your valuable time to construct a life you love for a better life.

(5) Stop worrying about other people’s opinions about you

If you are someone concerned about how your actions will focus on others?

We all wish to be loved and appreciated for our talents, good nature and uniqueness.

In most cases, you begin to trust what others think of you, and you make their opinions critical to your success.

When you start adapting your life to the expectations of others, you may have problems.

Never mind what other people say about you. It’s your life you can handle for a better life.

Be true to yourself and observe that which makes you happy! Pay no attention to a person’s thoughts,

Because the truth is, they probably don’t even think of you.

How to wake up early?
How to motivate yourself to wake up early and workout?

How to motivate yourself to wake up early and workout? This is the formidable question most people have sought answers to.

Most of us have a hard time getting out of bed early in the morning. In this post, I can explain a few techniques that I tried.

Thankfully, after reading my article, you can understand about how to wake up early in the morning?

When you wake up early this has been a peaceful morning since the world began moving,

In my opinion the morning is the ideal time for exercise, study and meditation.

Here I share my techniques that I have learned after numerous attempts.

(1) Attempt to wake up gradually

Sleep habits are often difficult to change, so the progressive method suits me well.

The best method to change the time of your awakening is to do so gradually.

Try adjusting your alarm 15 minutes earlier for 2-4 days, until you are comfortable with it.

Then you can gradually increase the time up to 30min, 45 min, 1hour or more.

For illustration, if you wake up 1-2 hours early on day 1, then you may feel tired end of the day and not motivated to do it again the next day.

Sudden changes an hour before your awakening can be difficult and never last longer.

Even if you are able to do it in 2 days straight, third day you are going to be exhausted with lack of sleep.

You could end up sleeping longer hours on day three and finally give up.

Therefore, from my past experience, progressive awakening works with me.

(2) Stop pressing that snooze button

Once you trained to wake up 30 minutes earlier, maybe you were able to continue it for few days.

Only after a few days you may have less motivation and have the tendency to hit the snooze alarm. Most of us having this habit of snoozing the alarm to remain in bed for longer in the morning.

You can try the two following tasks to avoid snooze alam.

Move your alarm across the room. If it is close to you, you still have the tendency to hit the snooze button without awakening.

If you move, then you will need to get out of bed to stop the alarm. Then get in the habit of going into the shower room right away.

Make a list of things you always enjoy doing and leave them in the morning. So when you wake up, remember this exciting thing, and it’s going to help you get up.

(3) Trained to go to bed early to wake up early

You can not expect you to get up early without going to sleep early. You may feel very tired to wake up the next day if you are late night sleeper.

According to the National Sleep Foundation, you have to sleep 7 to 9 hours if you are between 26 and 64 years old.

(4) Make out a routine of sticking to the set hour for wake up

The body functions very well on a regular sleep schedule. If you keep a regular routine, you can take advantage of quality sleep and never feel lazy to wake up in the morning.

Waking up early without feeling tired can make your morning more productive.  

(5) Keep your phones off the bed

In order to sleep well, you should sleep without distractions. Then get into the habit of turning off your phone or putting it in silent mode and keeping it out of the bed area.

That way, you don’t tend to read email, texts, news, posts or browse social media when you wake up.

(6) make an early dinner habit before bed

Eating early gives a person enough time to digest food.

This means your body can afford as much restorative sleep as it needs. This, of course, will improve your sleep quality.

(7) Stronger motivation is crucial for getting up early

You have to be strong-willed to wake up early. This is what we call the motivation for rising early.

Therefore, define your objective to get out of bed early. You may have a major fitness goal, which you want to achieve, need to do overtime in the morning to improve your business or study to achieve good examination results.

Regardless of your goals, Motivation will be the key factor in helping you achieve what you want in your life.

This motivation must be an enormous desire and commitment to get out of bed early.

You may find the useful tips about how to keep you motivated in my earlier blog post here.